Comparing Nutrients in 300 calories California Red Kidney Beans VS Boiled White Sweet Corn with Salt

Weight per 300 calories

• California Red Kidney Beans: 91g
• Boiled White Sweet Corn with Salt: 309g

California Red Kidney Beans have 3.4 times more energy per 100g than Boiled White Sweet Corn with Salt. It has high energy density when compared to other foods. Boiled and Drained White Sweet Corn with Salt having average energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Boiled White Sweet Corn with Salt?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled White Sweet Corn with Salt	12%	11%	77%

Macro Nutrients

	California Red Kidney Beans	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	3.48% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	51.6% 67g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.35% 3.15g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.16g	g per day for Men 19-50 years
Sucrose	NA	% 18.6g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	22% 8.35g	38g per day for Men 19-50 years
Protein	39.6% 22g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	32.2% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	89.5% 358μg	15.5% 62μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	21.3% 19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.86% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.03% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled White Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	0.62% 6.2mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	19.6% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	106% 8.5mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	28.8% 0.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52.6% 368mg	40.6% 285mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	23% 779mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	4.5% 2.47μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	52% 782mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	6.1% 225g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Boiled White Sweet Corn With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Boiled White Sweet Corn with Salt?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Boiled White Sweet Corn with Salt:

• 300 calories of California Red Kidney Beans have 1.7 times more Vitamin B1, 1.2 times more Vitamin B2 and 5.8 times more Vitamin B9 than Boiled White Sweet Corn with Salt.
• While 300 kcal of Boiled and Drained White Sweet Corn with Salt contain 2.8 times more Vitamin B3, 3.3 times more Vitamin B5 and 4.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled White Sweet Corn with Salt provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled and Drained White Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Boiled White Sweet Corn with Salt:

• 300 calories of California Red Kidney Beans have 28.7 times more Calcium, 5.7 times more Copper, 5 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Boiled White Sweet Corn with Salt.
• While 300 kcal of Boiled and Drained White Sweet Corn with Salt contain 78.2 times more Sodium and 21.1 times more Water than Raw California Red Kidney Beans.
• 300 calories of Boiled White Sweet Corn with Salt lack sufficient amounts of Calcium
• Both Raw California Red Kidney Beans as well as Boiled and Drained White Sweet Corn with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2.7 times more Fiber and 2.1 times more Protein than Boiled White Sweet Corn with Salt.
• While 300 kcal of Boiled and Drained White Sweet Corn with Salt contain 36.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled White Sweet Corn with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Boiled and Drained White Sweet Corn with Salt provide inadequate amounts of Omega 3 in 300 calories.